Vitamin Supplement Health Guide

By Rama Krishna

Vitamins are the nutritive substances found in the foods that we consume. These substances are required in the body for healthy growth and development and each vitamin plays a specific role in the healthy building of our body. Just for example Vitamin A improves eye sight, Vitamin B synthesizes protein and energy, Vitamin C helps to heal cuts, and Vitamin D strengthens bones.

Types of Health Vitamins, their Functions and Sources

Vitamins are of two types:

Fat soluble -These vitamins get stored in the adipose or fat tissues of our body and some get stored in the liver. These wait within the fat layers of the body until the body feels the need to use them. While some of these fat soluble vitamins are stored in the body for a handful of days, some of these stay up to 6 months. The vitamins that come under this category are:

Vitamin A

Functions:

• Improves Night Vision
• Improves Color Vision
• Maintains Healthy Skin

Sources:

• Milk
• Green leafy vegetables
• Orange fruits

Vitamin D

Functions:

• Strengthens bones
• Absorbs Calcium

Sources:

• Milk
• Egg Yolk
• Fish

Vitamin E

Functions:

• Maintains body tissues
• Protects lungs
• Forms Red Blood Cells

Sources:

• whole grains
• Green leafy vegetables
• Wheat germ

Vitamin K

Functions:

• Help in Blood Clotting

Sources:

• Dairy products
• Green leafy vegetables
• Soybean Oil
• Broccoli

Water soluble – These vitamins instead of getting stored travel through the bloodstream and the unused portion is released out of the body through urine. These need regular replacement since they don’t stay within the body.The water soluble vitamins are:

Vitamin C

Functions:

• Strengthen body tissues
• Resists infection

Sources:

• Citrus Fruits
• Strawberry

Vitamin B Complex (B1, B2, Niacin, B6, Folic acid, B12, Biotin, and Pantothenic acid)

Functions:

• Help in Metabolism
• Yield Energy
• Synthesize Red Blood Cells

Sources:

• Whole Grains
• Poultry
• Sea food